Getting Sleep Back on Track After Sickness

Sickness doesn't need to undo all of your hard work!

Sleep during sickness can be tough for babies, toddlers and their parents. Routines often go out the window, naps become unpredictable, and those hard-won sleep habits may seem like a distant memory. You might have ended up room sharing, bedsharing, contact napping all day, or even spent sleepless nights in the hospital.

So, what do you do once your little one is feeling better?

Take a deep breath, you can get things back on track. And the good news? It’s often easier than you think.

Our top tips to help your child’s sleep return to normal after illness:

1 - Return to Your Normal Routine (As Soon As They're Well)

Once your child is clearly on the mend, temperature gone, energy returning, and appetite back, it’s a great time to reintroduce their usual sleep routine. This includes their regular nap times, bedtime, and where they sleep. Familiar rhythms help your little one’s body clock reset and bring back a sense of predictability and security.

2 - Make Awake Time Fun + Fill Their Cup

Lots of cuddles, playtime, and one-on-one attention during the day can reduce clinginess and help them feel safe and connected. Engaging their brain and body also builds healthy sleep pressure, which can support easier settling and longer naps.

3 - Get Outside!

Sunlight plays a huge role in regulating our circadian rhythms (our internal body clock). Even 20 minutes outside in the morning or early afternoon can help your child fall asleep more easily and sleep more soundly. Fresh air and movement are a bonus!

4 - Reinstate a Strong Wind-Down Routine

A familiar wind-down routine before naps and bedtime sends strong signals that sleep is coming. Whether it’s a bath, books, a song, or a cuddle in a dimly lit room, keep it calm and predictable. After sickness, you may need to slightly lengthen your wind-down routine to help them adjust.

5 - Reset Feeds and Sleep to Normal

During illness, it’s completely normal for feeding patterns to change, more feeds, fewer feeds, or comfort feeding overnight. As your child gets better, gradually return to their usual feeding routines. This can help reduce unnecessary night wakings that may have snuck in during their recovery.

Tip - If you are decreasing overnight calories, make sure that you increase what you offer during the day!

6 - Wean Off New Sleep Associations (If You Want To)

If you introduced new settling methods during sickness, like rocking, feeding to sleep, or staying beside them all night, and want to return to old habits, take it one step at a time. You can go straight back to your usual settling approach or gradually phase out new associations by giving them space and time to resettle on their own when they’re ready.

7 - Be Consistent

This is key. It may take a few days for your child to fully adjust, especially if they were sick for a while or needed extra comfort. But staying consistent with your approach, while still being responsive and loving, will help things click back into place.

8 - Still Struggling After a Week?

If things still feel a little off 5–7 days after they’re back to full health, it might be time to reach out. A short support call can help troubleshoot what’s going on and give you personalised strategies to move forward.

You can check out our 15- and 30-minute support call options here.

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Sickness happens, and it can shake up sleep for everyone. But it doesn’t mean all your progress is lost. With a little time and consistency, your little one’s sleep can get back on track.

And if you need a hand, we’re here to help!

If you’re feeling overwhelmed or unsure, I’m here to assist you! Book a free 10-minute chat to talk through your challenges, and let’s explore how personalised sleep support can make sleep enjoyable for everyone.

Sweet dreams,

Holly x

Find out how we can help your family!

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